CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

FOR QUALITY

20:00 Bike*

*Nasal Breathing Only. Eyes forward whole ride, no hanging head.

(No Measure)
GOAL: Chill. Breath. Flow. There is SO MUCH good stuff that can come out of efforts like this. Reset the intention between the ears, keep your breathing under control, develop your aerobic system. One of the things to pay attention to today is not hanging the head or letting your body get out of control. Practice solid mechanics on the bike in sessions like this to build better habits in the future.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

3 SETS (W/ Empty Barbell)

5 Slow Kang Squats

5 Slow Upright Rows

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

*From here, with barbells out, go straight into teaching the Hang and Power Clean Progression.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex of

1 Clean Deadlift

+

1 Power Clean

+

1 Hang Power Clean

+

1 Power Clean

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

2 SETS

ON A 4:00 RUNNING CLOCK…

500/400m Row

25 Slam Balls (30/20)|(20/10)

Max Power Cleans (135/95)|(95/65)

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

500/400m Row

25 Slam Balls (30/20)|(20/10)

Max Hang Power Cleans (135/95)|(95/65)

-Rest 2:00 b/t Sets-

(Score is Reps)

KG BB: (60/42.5)|(42.5/30)

KG SB: (15/10)|(10/5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Nasal Breathing Only Row (EZ pace)

2:00 Lizard Pose (L)

2:00 Lizard Pose (R)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds)

ATHLETE OPTION…

(Choose One)

1. 2-4 SETS FOR QUALITY

10 Tempo DB Strict Press (31X1)|(Athlete Choice)

20 Straight Arm Banded Pull-Downs

30 Strict Sit-Ups

40 Unbroken Double Unders

:50 Plank Rotations

:60 EZ Row, Bike, or Ski

-2:00 Walking Rest b/t Sets-

(Score is Rounds)
GOAL: A little FBB-style bodybuilding/mixed conditioning workout to end our week. This workout is FOR QUALITY and you can determine the volume that right for you whether 2-4 rounds. Feel free to tackle this workout on Sunday if you are looking for a lighter day today and more active recovery tomorrow!

Warm-up (No Measure)

2. ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

WORKOUT OF THE DAY